CROSSFIT
5 rounds for time of:
25 Kettlebell swings 24/16kg 
25 Abmat sit ups
25 Back extensions
25 Knees-to-elbows
 
CROSSFIT BASICS
5 rounds for time of:
25 Kettlebell swings 16/12kg
25 Abmat sit ups
25 Back extensions
25 hanging knee raises
 
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CROSSFIT
3 Rounds:
10 Bar muscle ups
10 Overhead squats 50/35kg
10 Bar facing burpees
 
CROSSFIT BASICS
 3 Rounds:
10 Banded pull ups
10 Overhead squats 35/20kg
10 Bar facing burpees
​
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CROSSFIT
Overhead squat
1-1-1-1-1-1-1
 
CROSSFIT BASICS
Overhead squat
3-3-3-3-3-3-3
 
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FINISHER
3 sets:
Max unbroken double unders

CROSSFIT
5 rounds for time of:
20 Wallballs
20 SDHP 35/25kg
20 Box Jumps
20 Push press 35/25kg
20 Calorie row
Rest 1 minute
 
CROSSFIT BASICS
5 rounds for time of:
20 Wallballs
20 KB SDHP 24/16kg
20 Box Step ups
20 Push ups
20 KB swings
Rest 1 minute
 
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​CROSSFIT
15min AMRAP:
15m Handstand walk
15m Broad jump
15m Lunge
 
CROSSFIT BASICS
15min AMRAP:
15m Bear crawl
15m Broad jump
15m Lunge
 
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CROSSFIT
For time:
15-12-9
Power cleans 60/40kg
Thrusters 60/40kg
 
CROSSFIT BASICS
For time:
21-18-15
KB Swings
Wallballs
 
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CROSSFIT
12min AMRAP:
10 Calorie row/bike
15 Push-ups
20 Pistols
 
CROSSFIT BASICS
12min AMRAP:
10 Calorie row/bike
15 Push-ups
20 Air squats
 
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FINISHER
For time:
30 TTB
 

 
CROSSFIT
For time:
Run 400m
Rest 1 minute
Run 800m
Rest 2 minutes
Run 1200m
Rest 3 minutes
Run 1600 m
 
CROSSFIT BASICS
For time:
Run 200m
Rest 1 minute
Run 400m
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1000 m
 
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​ 
CROSSFIT
10min AMRAP:
3 Bar facing burpees
3 Deadlifts 100/70kg
6 Bar facing burpees
6 Deadlifts 100/70kg
9 Bar facing burpees
9 Deadlifts 100/60kg
Etc…
 
CROSSFIT BASICS
10min AMRAP:
3 Burpees
3 Kb Deadlifts 24/16kg
6 Burpees
6 Kb Deadlifts 24/16kg
9 Burpees
9 Kb Deadlifts 24/16kg
Etc…
 
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